In this podcast, dietitian Dan Richardson discusses nutrition for youth and adult athletes. Dan highlights the importance of education in establishing lifelong healthy habits. He addresses the challenges of under-fueling and the need for proper hydration, offering practical macronutrient recommendations and insights into sports drinks and electrolytes. Dan also covers pre- and post-match nutrition for optimal performance and recovery, emphasizing food timing and variety over strict meal plans. He mentions supplements like vitamin D, creatine, and protein powder, and advocates for the 80-20 rule in diets, encouraging athletes and parents to listen to their bodies and adjust as needed. Chapters The Importance of Nutrition Education for Youth Athletes Addressing Under-Fueling in Youth Athletes The Role of Hydration in Youth Athlete Performance Understanding Macronutrient Intake for Athletes Sports Drinks and Electrolytes: When and How to Use Them Optimizing Pre-Match and Post-Match Nutrition Optimizing Nutrition: Timing and Types of Foods Post-Game Fueling: Importance of Carb and Protein Intake The Role of Supplements in Youth Athlete Nutrition Protein Powder: A Byproduct of Cheese Making The 80-20 Rule: Balancing Nutrient-Dense and Fun Foods Listening to Your Body: Individualizing Nutrition for PerformanceLinks: IG: @drnnutrition Connect with me: IG: Follow @evans.performance for additional insights and content. Newsletter: Join my newsletter (https://theathleticedge.beehiiv.com/subscribe) for a deeper dive into the episodes and to keep up to date on the release of new episodes! Thank you for listening! Stay tuned for more valuable discussions on strength and conditioning with industry experts. Don't forget to subscribe, rate, and review the podcast to help us reach more listeners.